These keto vegan wraps made of coconut flour are so easy to make and they are fragrant, soft, fluffy and naturally mildly sweet. They’re vegan as in no eggs and dairy so they keep well at room temperature just covered with a towel for a few days up to a week but if you have hot and humid weather like ours here then its better to refrigerate earlier. I have not frozen these wraps before but I think its doable.
Coconut flour is not only nut free but is nutritious, very low in carbs, lighter and a lot cheaper than nut flours. Because it is very absorbent, it needs more liquid and eggs (if using) which makes it’s proportion very different from other low carb flours.
The ingredients in this recipe are somewhat similar to keto bread and the psyllium husk powder works so well by holding everything together so please do not replace it. Psyllium husk powder is the best replacement for gluten but you need to understand how to use it for better results. You need to grind the psyllium husk until fine by using a blender or coffee/bean/seeds grinder. You may not be able to get a very powdery texture after grinding but it should be at least half the amount of the original quantity. The reason why we need the psyllium husks to be finely grounded is so that it can absorb the water more effectively. And the reason why we add boiling water at the last stage is to activate the “glue” property of the psyllium husk powder. In order to save work, you can buy ready made psyllium husk powder but it is not so widely available unfortunately. To learn more about psyllium husk and how to use it for better results, please read the description box of video titled “HOW TO TURN PROBLEMATIC KETO BREAD INTO THE BEST KETO BREAD”.
You can wrap just about anything with these wraps. I have shown you a few variations in the video and I love the idea of making a sweet wrap and dunking into curries which is way better than bread as its softer and able to absorb the sauce. It reminds me of the Indian roti canai or capati. You can even add low carb sweeteners and eat it on its own. This reminds me of my childhood when my mum would make pancakes (or crepes) made from wheat flour with just water and sugar and we would eat them straight. Now I am glad that I could do this with this guiltfree version. You can also add any herbs or spices to get a variety of flavors.
This recipe makes 7 wraps with 6″ diameter and they are so low in carbs at only 0.7 gm net carb each.
If you do not like coconut flour, watch out for the almond flour version next Monday and flaxseed meal version in the week after.
This recipe can be viewed and printed at this link;
Total servings = 7
Per serving ;
Net Carb = 0.7 gm
Calories = 36
Total Fat = 2.5 gm
Protein = 0.2 gm
Coconut Flour – 1/2 cup / 60 gm
(Please ensure no lumps in coconut flour when measuring)
Psyllium Husks (Ground until half its original volume) – 1 tbsp / 9 gm
Baking Soda – 1/4 tsp (optional)
Salt – 1/2 tsp
Coconut or Olive Oil – 1 tbsp / 15 ml
Boiling water – 1 cup / 240 ml
1. Mix all dry ingredients in a bowl with a spatula until well combined.
2. Add the wet ingredients and mix until it becomes a dough.
3. Knead the dough for 1 minute then mould into a ball. Rest the dough for 10 mins.
4. Place dough on a parchment paper and cut into 4 portions.
5. Leave 1 portion on parchment paper and cover with another parchment paper.
6. Flatten the dough with your hand then use a rolling pin to shape into a rough circle.
7. Use a lid or anything round to cut the dough into a nice circle. The size would depend on your preference. In the video, I cut it into a 6″ round shape. Then remove excess dough and reuse it to create another wrap.
8. Repeat the process until the dough is all used up. For my 6″ sized wrap, I managed to make 7 pieces in total.
9. Brush some cooking oil onto a non-stick pan before starting. Subsequently, you don’t need to add more oil if you’re using a non-stick pan. Place the wrap onto the pan and cook over medium high heat for about 2 to 3 mins on each side. Remove and repeat the process until all the wraps are done.
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